Category

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Metcon (No Measure) Two point plank 1min Boat pose 1 min 4 rounds Metcon (No Measure) Hanging Knee tucks Ring knee tucks (hold 5 sec @ top) 3×4 Metcon (10 Rounds for time) Ski 1:30/:30 10 rounds Record average 500m
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Metcon (No Measure) Emom 5 200m sprint Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sot-ups x10 Wall walks x2 Rest 5 AMRAP 5 Row 150m 6 burpees over Erg
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Metcon (No Measure) Seated hammer curl (alternating) 4×12 Seated lateral raise 4×8 Metcon (Time) Strict knee tucks x15 Farmers carry 100m Push-ups x15 4 RFT
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Metcon (AMRAP – Rounds and Reps) AMRAP 40 Run 800m 25 KBS 35 dubs 45 sit-ups
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Metcon (No Measure) Plank 1min Side to side knee tucks 10/10 V-up x15 4 rounds Metcon (No Measure) Every 4 min for 24 min Bike 9 cal x15 toes to bar x15 KBS
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Metcon (No Measure) Curls (reverse, Hammer, supernate) 3×10/10/10 Skull-Crushers (barbell) 3×10 Superset these two Metcon (AMRAP – Reps) Tabata KB Clean and Jerk (from Hip) Suitcase Deadlift (same side as c&j) Switch arms. 8 rounds each arm (16 total)
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Metcon (No Measure) Front/45/lateral raise 3×10/10/10 DB Row 3×10 Metcon (Time) Run 1k Bike 2k Run 1k
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Metcon (No Measure) Lat Pull-down Lateral Raise 4×12 (super set) Seat Row seated Press 3×12 Metcon (AMRAP – Reps) 1 min Intervals KB SDLHP Kness to elbows assault bike med ball slams rest 3 rounds
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Metcon (No Measure) Skull crushers (db) Incline hammer curls 4×8 Lateral raise 3×12 Metcon (Time) 70 burpees 6″ target 60 sit-ups 50 KBS 40 pull-ups
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Metcon (No Measure) Aerobic Capacity 30min 400m run 20 DB Thrusters 35/50 20 Box Jump Overs
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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